Squat Thrust with Single-Arm Dumbbell Clean

Start: Place a hex dumbbell on the floor in front of you. Stand with your feet shoulder width apart and your arms at your sides.

Movement: Push your hips back, bend your knees, and lower your body as deep as you can into a squat. As you squat down, place your hands on the floor in front of you, shifting your weight onto them. Kick your legs backward so that you are in a pushup position. Then quickly bring your legs back to a squat. In one movement: grab the dumbbell with your right hand, explode up to a standing position, shrug your shoulders and roll your right wrist back to "catch" the dumbbell at the front of your right shoulder. Return back into a squat and repeat the entire movement, this time using your left arm to pick up the dumbbell.